Description
3 TYPES OF BODY STRUCTURE
Description
3 TYPES OF BODY STRUCTURE
When you look at your naked body in the mirror, what do you see? Unless you are some sort of genetic muscle mutant, your body will fall into one of the three typical body shapes.
Ectomorph: Lean and long, with difficulty building muscle
Endomorph: Big, high body fat, often pear-shaped, with a high tendency to store body fat
Mesomorph: Muscular and well-built, with a high metabolism and responsive muscle cells
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Ectomorphs are good at processing carbohydrates into energy and your fast metabolism means that you burn off fat easily. The downside is that you struggle to bulk up because your fast-twitch fibres are underdeveloped. To become more muscular, you need to keep cardio sessions to a minimum and focus on intense workouts using compound exercises to maximise growth hormone release. You’ll also need to take on about 3,000 calories a day including plenty of starchy carbs and whey protein, possibly from a supplement.
Are You an Ectomorph?
You’ve got the build of a marathon runner – lean, but short on muscle. It can be hard to pack on size despite hours in the gym.
The Ectomorph Cheat Sheet
Do
Train with compound moves
Get enough protein
Use isolation moves as finishers
Don’t
Overemphasise isolation moves
Don't Do too much cardio
Ectomorphs have to work harder on the weights in order to gain a toned physique
You have the body type that finds it easiest to add new muscle and you don’t tend to store much body fat. Mesomorphs tend to take their naturally athletic builds for granted, which can result in diluted workouts and poor diets. Keeping in peak physical condition is often tempered by a scattered approach to eating and training.
The key here is to make the most of your body shape. That means following a progressive plan that will make you stronger and more athletic by increasing your power without getting too bulky. To fuel your workouts, you’ll need around 2,500 calories a day, getting plenty of wholegrains but limiting your total fat intake.
Are You a Mesomorph?
If you are, you’ll know it from the jealous looks. Mesomorphs look well built without setting foot in a gym, and pack on muscle the instant they pick up a dumbbell. If this sounds like you, you’ve hit the genetic jackpot – but you can make the most of your DNA with some tactical workout tricks.
Do
Train like an athlete
Time your workouts
Set personal bests
Don’t
Take your body for granted
Eat whatever you like
Endomorphs are adept at storing fuel, with muscle and fat concentrated in the lower body. The endomorph is the hardest body type to have in terms of managing your weight and overall fitness, but to get a more balanced physique, you should focus on developing your shoulders and stripping away excess fat from your lower body. A low- to medium-intensity cardio plan will help you shift fat, as will a 1,750-calorie-a-day diet that’s high in fibre.
Are You an Endomorph?
If you have trouble shifting weight, the chances are you’re an endomorph, characterised by a relatively high amount of stored fat, a wide waist and a large bone structure.
Do
Train with intensity
Watch your carb intake
Build your shoulders
Don’t
Do endless crunches
Jog for hours
Drink sports drinks